Norbert Somogyi

Magnesium is 100% a factor, as shown above in the website I referenced. K2 is recommended especially at higher levels levels / doses. There are videos and posts around the internet (Dr. Michael Holick, Rhonda Patrick, Dr. Berg etc.), but this is currently a niche part of medicine. I only found about it a few months ago, despite researching ways to improve my health for years. It is not part of mainstream culture, because drastically improving your health and well-being with over-the-counter supplements (and lifestyle changes) does not profit big pharma, nor does it grant you frequent visits at the doctor.

The case with Tellogen Effluvium is very interesting! here is the case study I found (the study you read is most likely cited here too, 200K IU twice a month treating it). Glad to hear it is working for you too! When it comes to acquiring Vitamin D from the sun, there are numerous factors involved in how much vitamin D you produce from sunlight. Skin color (darker skin produces less in comparison, ancient northern migration potentially induced pigment devolvation to increase vitamin D production) Altitude (near the equator is ideal) time of day (depending on where you live, mostly between 10 AM - 2-3 PM, best when your shadow is shorter than you) time of year (depending on where you live, 2-3 months up to 5-6 months near the summer - angle of incidence of the sun) Age (aging increases skin thickness, reducing vitamin D production) Sunscreen decreases absorbtion by 95-99% It does not work through glass Some other factors Here are some suggestions to optimize vitamin D production from the sun I believe it is reasonable to consider people who spend the most of the time in the sun when it comes to determining optimal vitamin D levels. People natively living in equatorial Africa, or lifeguards for example. Some lifeguards are reported to have levels of 100-125 ng/ml, without toxicity. Perhaps those levels are closer to the optimum range than 30-50 which is usually recommended. Definitely below toxicity, if even vitamin D can be toxic by itself (and not just such levels negatively influencing other factors such as calcium or potassium). I wouldn't go above 150 unless medically supervised though, for example for autoimmune diseases or cancer.

Hey all! I've been experimenting with supplements for a while, with D3 becoming the most promising in my experience. I've been taking 5000 IU at first, then switched up to 10000 IU for months and these days (as there is a serious flu floating around, everyone around me is getting sick) doubled up to 20k. I will measure my blood levels this month or so. I've been taking K2 and Magnesium along with it, because first it uses the magnesium storages (especially at such higher doses) and K2 helps to avoid calcification by directing it to the bones & teeth. Ever since I've gone up to 20k things have been truly transforming. My anxiety is largely gone, I feel great and at place in my body. I stand up for what I think is right or express if my boundaries are crossed. I can finally give myself what I need and no longer need to solely rely on people for this, such a peaceful feeling. As if I finally know what it truly feels to be a man. I'm not saying it is the sole factor causing this as I've been working on myself for years, but it definitely contributed. I also dream almost daily which I gather as effective subconscious processing, helps a lot with therapy too. It happened like once a month or less frequently in the past. Kinda diminishes my sleep quality over time, but I accept it for what it is. Bonus effect: I've had a (potentially) Vitiligo spot growing on my shin since 2023 summer, slowly and steadily up to 10cm2 area or so. I've checked it 1-2 weeks ago and it seems to be shrinking, and these days it is almost if not entirely gone. I didn't document its' progress nor visited a doctor with it (since I took it as incurable), but things may be different. I also found a corresponding, seemingly legitimate study that examines this for Vitiligo and psoriasis - STUDY I also got out of the flu in one night (at least that's what I thought I recovered from, feeling low on energy and heat the afternoon before), while others take off days or even weeks with fever, cold symptoms etc. My local medical guidelines states that it is safe to take up to 4k IU a day, which I can't help but see it as underwhelming. It is the bare minimum to be able to function, but far from thriving. Furthermore, 30 ng/mL seems to be okay and 50ng/mL and above there is a risk of toxicity. I wonder about that, seems rather low. I'm also not sure if vitamin D presence in blood by itself can generate symptoms of toxicity, or is it the potential of hypercalcemia that can happen especially at higher doses? In my opinion the pharmaceutical industry seems to be doing everything they can (besides outright banning it) to downplay the potential it has. Understandably there are cases like gut issues, genetic factors etc. when taking vitamin D seems to cause issues, but I believe once (most of) these things are taken care of and the body can accept vitamin D artificially healing can begin. If capsules are not the answer, drops can be a suitable alternative, plenty of sunlight of course. IV if nothing else works. Here is a resourceful website with thousands of articles, references, studies and some anecdotal evidence - VitaminDWiki , furthemore a book many people found incredibly helpful. I'll be buying it too, soon. P.S#1: I'm not advocating vitamin D to be a savior, but at sufficient levels it can definitely help your body battle a myriad of diseases or issues. Things like skin-related diseases, autoimmune-diseases, cancer, depression, anxiety - it just seems to revitalize the body and helps it utilize its' resources properly- I'm not an expert just reading these stuff and experimenting with my body, with great results. Hope you can find some improvement in it, too! Looking for some professional input, as well. I'm also supplementing with Zinc, C, B-Complex, Copper-Complex etc., aside from the aforementioned minerals. I didn't do drastic changes in my lifestyle (I hydrate myself enough, eat semi-healthily, try to sleep enough and that's it) yet, wonder what will change once I do.

Well, rather it is advised. I would recommend Magnesium altogether as it is depleted by D3, while there are other cofactors that help improve your D3 utilization and/or reduce risk-factors such as hypercalcemia (K2, especially at higher D3 doses - might not be needed on a low calcium diet). It is increasingly harder to acquire these from diet alone, as the soil in general is being depleted by abusive agricultural practices for the last ~100 years.

Transgender is associated with autism, low vitamin D, low BMD (Bone-Mineral Density) etc. - studies overview Can be a rather simplistic take, but my experience overlaps. No sense of gender confusion that I recall, but I feel much more comfortable in my skin as a man than ever, once I started to optimize my D levels.

He's saying that these symptoms force him to stop taking D3 (they can be temporary, I hope it sorts out sooner or later), even though taking it is important (which I agree with).

I'm just a guy who researches online and experiments on himself, so take my words with a grain of salt. Do you take Magnesium? It is essential for vitamin D. That's what I would think of when it comes to diarrhea, when it is too much. Alternatively your body is sensitive to that specific form (Glycinate appears to be ideal for most, works for me too). When you eat a lot of it from diet, less of it is needed. I've had a span of 1-2 weeks with irregular bowel movements when it comes supplementing with D3, (did not happen until I approached 20K/IU, you may react better to D3 in general) but it sorted itself out over time. Perhaps vitamin D was improving my immune system to sort out the gut-bacteria that does not belong in my gut, while enriching the healthy ones. A transition was needed. I'm not an overly healthy eater, by the way. Prolonged vitamin D deficiency maybe can cause the body down-regulate certain bodily processes to maintain energetic equilibrium, prioritizing those that are essential for survival over those that are not. When the system has enough energy to reboot those processes, it can be painful at first. Here's a study and some research to look into the relationship between vitamin D and gut health, and correspondingly acid reflux. Keep experimenting, take things slower or sporadically and see what happens. You can also take a look at this comprehensive website for more information

@Emerald Thank you so much for sharing this! I saved this post, for later down the line when I regain the desire to get back into dating. Even as a man, this is very insightful to be able to appreciate a healthy female perspective when it comes to dating.

Oh yeah, that's definitely true! He did not try to fix her though that much, rather the relationship instead. Either way it was doomed from the start unfortunately.

Strength and sobriety to you!

Hey man, thank you for sharing this! I have a friend who just got broken up over a similar relationship, an incredible level of intimacy. She was vulnerable and intimate from the start, but turns out she is dealing with very bad anxiety. My friend fell for her immediately and is now swimming in grief, after he tried to fix it a few times. There's a certain pattern to the type of girls you attract, and that is true to my friend and myself as well. Neither of us are attracting girls that are content and have a healthy self-esteem, because neither of us are there. There's a lot of shit to work through, which doesn't seem to be sorted by meditation (tried), can't say much about 5-MeO. I went to a few retreats like Ayahuasca and Psylocibin, but they don't solve these things by themselves, unless I guess you are for some reason close to such a breakthrough. In my case I tried years of therapy and inner work (on-and-off), and now optimizing my health which seems to be the biggest influence in terms of how I view myself relationships. You can try to dwell into Attachment Theory, a useful resource - YouTube EDIT - Additional thoughts: I realized there's a drastic difference in my relationship to people and love based on how content I am in the moment. When I feel content and not looking for love outside, things feel like a breeze in comparison. Maybe you need to cultivate some Self-Love (along with Shadow Work, the dark side is just as important), from which you will not only find it easier to detach from depending on a relationship to love - but getting closer to love as well. It's also easier to love if you have love to give.

Hey, I appreciate your stance on the effects of porn on the brain. Seems to affect the brain in a similar fashion as drug addictions. Makes me rethink my relationship with it, even after all this time. There's definitely a huge issue with porn, both on an individual level and the collective. I've just tried to think about benefits, but even after asking DeepSeek I hardly find any convincing arguments for it. NoPorn seems to be a healthy alternative for most. I'm conflicted on the NoFap thing. I've been at both ends, and nofap sometimes brought me more issues than benefits. I understand that was due to how the energy was stuck since I did not do anything else to improve my life at a time. However I don't think sexual energy transmutation is a viable alternative for anyone at any point in their life. There's a big chance it leads to improvement over time, but there's a threshold beyond which it can cause more harm. That's why even the NoFap Forums recommend a comfortable frequency even after the standard 90 day reboot, like 2-4 weeks or 1-3 months. The frequency is individual, however I'd argue that even 90 days is not enough for most people. Especially for those who take NoFap as the only thing that they change about their lives. Regarding the prostate cancer thing, I'd be curious to know what was the counter-effect for people over 50. The suggested theory is interesting, but I think there's more to it. The frequency of masturbation can be a marker of someone's well-being, the more you are inclined to do it the less content you are with your life. Seeking pleasure elsewhere. These studies are unfortunately overly simplistic, do not incorporate a healthy quantity of factors and perspectives that could lead to cancer. I know it's hard to make a randomized controlled trial with not only physical health but also developmental psychology involved. Therefore here's an overview about more materialistic factors - Overview Prostate Cancer and Vitamin D

I've been on both sides of this debate, periods of me justifying my porn addiction (99% to myself) as well as periods of me justifying nofap to myself and others. Porn addiction was an outlet for me, a temporary comfort from my suffering related to my subpar family environment and corresponding trauma and depression. Resistance, lack of awareness and corresponding acceptance. I don't know where I would be if I would have been exposed to porn later in my life (or not at all), but I believe most likely I would be in a better place. I most likely would have had more moments earlier where I would have had to face hard-truths about the life I lead growing up. I most likely would have had more motivation to socialize and seek female companionship. There's a certain clarity of mind I did get (and still do) on longer streaks without PMO. There is a possibility that I would have been suicidal, but thankfully I will never know. NoFap was basically the same for me, on the other side of the coin. A self-induced escape from the addiction, trying out various micro-managing methods to be free from it once and for all. Naturally, I did punish and guilt-trip myself whenever I failed (leading to binges), especially during the earlier phases. It was progression however, since I did develop mentally and physically (indirectly mainly) during those years. A breakthrough that led me to distance myself from porn for a year or so, and 3+ months from fapping. The best I ever felt, however I did change little else when it comes to the circumstances I live in so it was superficial. Altogether though, I grew a lot and even landed a girlfriend, along with some spicy adventures with women. This was followed with a phase of experimentation, what streaks are most comfortable for me. It was good, but apparently I was still missing pieces. It did not cure my depression, just weakened it. I could feel the effects of PMO, just paid much less attention to it. There still was emotional turmoil attached to it. I even visited a tantric healer who taught me some practices, and tried semen-retention which worked surprisingly well. The transmutation of my sexual energy worked for me, but not as a life-time practice. Here I am, around 10 years later after trying NoFap for the first time. I'm at a much better place, rather content and comfortable in my skin - not lonely and anxious when it comes to relationships (or lack thereof). I can only thank the period of NoFap I had in my life. Nowadays I indulge myself in PMO, mostly out of boredom, but the effect is miniscule in comparison (on the mental level - while on the physical level I still notice it - but they are interconnected so it is hard to tell). Ever since I started to optimize my vitamin D levels (and corresponding cofactors), I often feel just as great as I did on month+ long streaks of nofap. I don't know if there is a direct relationship, but it will be worth investigating later on. Thank you for reading up to this part, to be continued.

Porn addiction is real, people unfortunately are exposed to porn thanks to the internet even below age 10. This is a hindrance to their sexual development - distorted perception of the opposite sex and their sexuality, 24/7 availability of sex, objectification, PIED etc. It is also used as a clutch to temporarily supress emotional pain, even boredom. I'd say it is best to quit porn altogether. When it comes to NoFap and the whole movement, despite the humble and mature origins, is completely derailed by now. Teenagers are completely repressing their sexuality instead of embracing it, questioning themselves whether sex (even with a loved one) is allowed, and asking each other how long does it take to get out of it. Furthermore the majority attaches shame and guilt to each relapse, instead of celebrating their progression. Another issue I see with the movement (at least the subreddit, I don't check the forums that much) is that NoFap has been molded into a single cure for people's anxiety, motivational issues and life problems. The thing is changing this one piece in your life will not often yield great results, at best it can be used as a fuel to change one's life. The more you try to go against it, the steeper the hill you are climbing. Real progress happens when you take other steps to improve your life and you have less and less thoughts on it. Even further once you stop punishing yourself for indulging it, when you can embrace and accept this part of your sexuality. I've been on NoFap for quite a lot of years in my life, with varying success. Numerous streaks between weeks and sometimes months (it did make a difference), and there was one breakthrough moment. I felt thoroughly disgusted by it in my body, and made me able to go for prolonged periods of time without even giving it a thought. I felt as if my addiction was cured, but nah the story did not end there. I see the value in building up your sexual energy (I don't think not ejaculating increases the risk of prostate cancer, sounds like a cherry-picked study funded by the porn industry - your body gets rid of the excess either way through wet dreams), but the thing is if it gets stuck without direction it is going to cause more harm than benefit. Anger, irritability, insomnia etc. There's a thing called transmutation (not just in tantric circles) when you use the built up sexual energy to fuel something greater, something purposeful. Can be personal and spiritual development, art, life purpose, building a company, physical fitness etc. NoFap does and should not require to abstain forever (that's Semen Retention, which I tried with varying results - currently does not feel right for me.), people have different sex drives. Some people feel best on a weekly basis, some bi-weekly, monthly, the frequency differs individually. Awareness is key here, why you are doing it and how do you feel about it. There's a robust research behind POIS (Post-Orgasm Induced Syndrome), forum can be found here. Currently I'm also on a weekly basis, but since I started to optimize my biomarkers I feel just as great as I did on longer streaks, furthermore the shame is also gone by now. Embrace your sexuality, it is not a sin. P.S: I got banned from the NoFap subreddit for posting a link of the free e-book *The Easy Peasy Method*, which provides a drastically different approach to porn addiction. Oh, the irony.

I have no doubt that there is potential in resonance, vibration and energy fields when it comes to well-being. When you are in an environment that feels comfortable to your body and soul, the nervous system can calm down from the usual fight & flight mode. This opens up capacities for trance-induced introspection, and even healing. The room appears to mimic some sort of meditative space, which I suspect is similar to the rooms in Vipassana retreats or ashrams. I'm sure meditation, especially long-term and hardcore types changes your brain frequency over time, and that can expand outwards to possibly leave a temporary imprint on spaces you do it in. Can potentially shield you away from the artificial and harmful frequencies of technology the cities are built upon. However, biophotonic light therapy? C'mon. Seems like a sophisticated woo-woo term, like isn't that what the Sun can provide you? I admit I haven't thoroughly checked the scientific background of the research behind this system, but I'm almost sure it is a scam for this price (or a tool for the rich to get richer) The closest quick biohack I found that improves people's well-being and healing is Vitamin D (and synergistic cofactors). Unless you are extremely sensitive to it (and are deficient like most who are not taking it), taking 10K+ IU once will provide you a heightened sense of well-being that can last for hours/days. Supplementing systematically over time, optimizing your levels can result in maintained well-being for your body and mind (throughout your life). Not mentioning the optimized immunity that reduces sickness, increased recovery rates, drastic reduction of risk for cancer, age-related issues like skeletal issues or dementia/AZD. Heck, even curing autoimmune diseases and cancer is not out of the picture with it. Best part is that you can supplement for a year+ (including cofactors) on the price 20 sessions cost you with this EES.

A blueprint, huh? Great work, thank you for sharing!

Good points from you all. Purpose and resilience are some of the key factors to accomplish such great things. However I think it is simplistic to approach this question only from the mental side, as taking care of the body is just as important. I'd like to propose the key role of nutrition in these endeavours. I find it hard to have the energy, motivation, clarity of mind and resilience to tackle whatever challenge life throws at me on my journey, as long as I don't take care of my body first. This does not extend only to physical fitness, but an even more foundational factor, nutrition as proposed above. Ever since I started to take care of my nutrition and biomarkers (especially vitamin D, and other synergistic factors), I have diminished my anxiety and depression. The energy to face life head-on (more like loving it) gives me fuel to look for new domains in life, and the confidence that I can navigate myself through any wave on the ocean. Take care of yourselves and your bodies, as with a weak and fragile body - life will push you down.

Sounds like a healthy challenge for you Leo, trying to tailor your work to a different audience. I agree with the others, who are saying this should not be kept away.

My first question to you is, do you experience it as a reality? YES - It sounds kinda self-sabotaging/insulting telling a part of yourself that they don't exist NO - It sounds kinda self-sabotaging/insulting telling someone that they don't exist Although when I think about it, the situation is hilarious. Gives a totally new meaning telling someoneone 'Go fuck yourself!' P.S: There's more. According to Solipsism, isn't the globe just a 24/7 collective IFS (Internal Family Systems) session?

Because it has to feel real. That's how we've learned to survive and operate in the world for countless millenia. People with an unstable sense of reality do not really have desirable outcomes, not without the real world taking care of them (psychiatric institutions, supportive family backgrounds or loved ones, healers etc.). Awakening and the level of God-Realization that is promoted here, is not going to stick for most. Especially not through words, it is something that has to be experienced to start to make sense of. Forcing it results either in reasonable resistance, or endless bickering between fragile egos confusing surface-level experiences with the real deal. You have to build the foundation, strengthen your sense of reality, explore it all before you can transcend and move beyond.

Being able to agree with others kinda necessitates to me to have a relatively strong worldview, that doesn't feel threatened when its' met with other worldviews. The ability to entertain other perspectives without malice or self-validation, just sheer curiosity. The more I think about it, the less common this ability seems to be. If I were to think about models, it appears towards the top of Maslow's pyramid (self-esteem and actualization), a healthy Orange/Green (leaning towards Green or Yellow) in SD. We all come different family backgrounds, cultures, have different living conditions and the list goes on. The internet just shows you millions of different worldviews (99% without background) often simultaneously, so you can think about it for a few seconds with the attention span of a goldfish (meaning social media). Radicalization, chaotic geopolitical situation seemingly threatening the survival of millions of people, as well as foundational societal structures that hinders people's feeling of safety. We developed technology that interconnected the globe, but kinda at an evolutional point we were not ready for. Now we are facing the consequences. It can take more than a century for us to be able to start once again being able to listen to and understand one another on a bigger scale.

There are a lot of ways to be creative in this world, drawing is but one of million. Music, gardening, woodcraft, electronics, DIY projects, writing, dancing, videogames, photography, painting, heck even self-expression etc. The way I see it, creativity shines brightest when there are no expectations at play, your survival is not threatened, no daily life problems - you can just tune into a flow state and do your thing. It is easier said than done, however. Sorting out your shit, processing trauma and healing your body are great foundations to me to flourish creativity. Ensuring your body and brain works at its' best. Of course many famous creative people have some (or lots of) issues, but that's not the only (or ideal) way.

This substack post highlights some of the potential reasons why Doctors are reluctant to test and recommend optimizing important biomarkers (such as vitamin D) to patients. In short, to avoid throwing themselves out of business. Personal note: When I tested my levels at my own cost in a lab, 25(OH)D cost 18-20x times as much as other markers I was interested in. Clearly not supported by my local government. Here's a case of Dr. Dave McCarthy who optimized his patiens' levels (to around 80 ng/mL) and had to retire early due to a lack of visits in general. Summarization of the interview's transcript can be found below (DeepSeek). Full audio podcast can be found here - LINK. Key Takeaways: Vitamin D’s Critical Role: Dr. Dave McCarthy, a retired family physician, emphasizes the widespread deficiency of Vitamin D and its impact on health. Optimal levels (80 ng/mL or 200 nmol/L) are far higher than what’s needed to prevent rickets (20 ng/mL). Deficiency is linked to muscle pain, autoimmune disorders, heart failure, seizures, sickle cell crises, and more. Case Studies Highlighting Vitamin D’s Impact: Sickle Cell Patient: A 21-year-old with frequent crises had undetectable Vitamin D levels. After supplementation, he remained crisis-free. His sister, who consumed more dairy (Vitamin D-rich), never had a crisis. Seizures in a Child: A dark-skinned child in Montana with unexplained seizures improved dramatically after Vitamin D and magnesium supplementation. Heart Failure: Correcting deficiencies (Vitamin D, magnesium, thiamine, Vitamin C, CoQ10) significantly improved cardiac function in patients. The "Panacea Paradox": Vitamin D’s broad benefits seem "too good to be true," leading to underutilization despite extensive research (4,000+ studies annually). Supplementation Guidelines: Dosage: 5,000–10,000 IU/day for most adults (higher for malabsorption). Team Approach: Nutrition is a "team sport"—magnesium, thiamine, and other micronutrients are often needed alongside Vitamin D. Challenges in Medicine: Traditional medicine focuses on treating diseases rather than addressing deficiencies. Many physicians overlook micronutrient testing, despite evidence of their impact. Thiamine (B1) Deficiency: Common in heart failure, neurological disorders, and alcoholism. Anti-thiamine factors in coffee, tea, and beer can block absorption, even with adequate intake. Call to Action: Dr. McCarthy advocates for widespread Vitamin D testing and supplementation, especially in high-risk groups (dark-skinned individuals, elderly, those with chronic illnesses). Final Thought: The podcast underscores the transformative potential of addressing micronutrient deficiencies—often overlooked in conventional medicine—to improve healthspan and treat chronic conditions. Listeners interested in learning more can visit Dr. Gillian Lockitch’s website (askdrgill.com) or explore her book, Growing Older, Living Younger. The more I do my research, the more I realize how much of a global exploitation healthcare and modern medicine usually is. I guess it makes sense from a capitalist perspective, but it is just so angering. Realizing how free I can finally feel after optimizing my biomarkers, a feeling I haven't reached through years of therapy, retreats and inner work. It is so hard to digest that so many people are robbed of this feeling (from even institutions that promise healing). Is there a way healthcare and modern medicine can be transformed to be pro-humanistic and preventative instead of focusing on treatment (maximizing profit on treating intentionally inflicted and sustained diseases and disorders)? A way healthy forms of alternative medicine can be combined with the merits of modern medicine? In this century?

Had my blood levels checked recently, the results came back at 200.6 nmol/mL (~80.24 ng/mL). Magnesium and Calcium are also within the optimal range. Incredibly happy with the results! I will be experimenting with increasing the dosage (from 20,000) up to 30,000 daily (Optimal Dose according to Dr. Judson Sommerville's research and book with an identical title) along with adjusting the cofactors I currently take. I am curious to see if there are further improvements to experience. In case things stay relatively the same with my blood levels increasing (gonna test again during summer) within reasonable margins, then I will be using it for prevention potentially for the rest of my life as long as I don't experience bad symptoms.

I lost my virginity at your age and it wasn't really satisfying (not in a romantic relationship). Sex itself was not really satisfying unless it happened in a relationship for me. I was glad it happened but it didn't turn out to be as special as I initially imagined it to be. When it comes to your thousands of approaches, I can tell you have perseverance. It is a great quality and not to be dismissed! I also tried to use pickup to solve my loneliness and confidence around women but it didn't really bore the fruits I was expecting. I have given up on it for a while now. Maybe there are underlying issues for you too that pickup is not suited for. Self-esteem issues, depression, anxiety etc. As long as you are not comfortable in your skin it is going to be a losing battle. For some pickup helps with this, while for others it is too painful and they just end up running in circles (like I did for 1-1,5 years). In my case I did years of inner work, but the biggest trigger was recently optimizing my vitamin D levels. It kicked away my depression and anxiety by 95%, and now I feel amazing and rather comfortable in my skin. I choose not to seek relationships because the desire is currently not there. The interesting thing is that women appreciate my presence more and more lately. Giving me the looks on the streets or bus, wanting to get close to me in social situations etc. The vibe thing really works, blackpill is a dead end. Maybe you can do something about these underlying issues instead of trying to dismantle a huge wall with nothing, but a screwdriver. Good luck!